Pilates for knee pain is a simple and effective approach to relieve discomfort. Discover the best exercises and how to do them.
Knee pain can limit movements, disturb sleep and reduce the effectiveness of the workplace. If you want to avoid using drugs for persistent knee pain, there is a natural and long -term alternative that can help. The integration of Pilates into your regular fitness program will help relieve pain and stimulate your overall health. Pilates exercises help increase flexibility and minimize inflammation. Regular practice can lead to greater amplitude of motion, better stability and considerable reduction in pain. You can even do them at home without using gym equipment. Discover the advantages of Pilates for knee pain and exercises to follow.
What is Pilates?
Pilates is a form of low impact exercise developed at the beginning of the 20th century by Joseph Pilates, who called him originally control. Joseph Pilates believed that mental and physical health was closely linked. His exercises focused on strengthening the muscles of the heart while improving flexibility, balance and overall awareness of the body. Pilates emphasizes controlled movements, precise alignment, breathing and conscious coordination, as shown in a study published in the journal Tendon ligament muscles. It can be done on a carpet or using specialized equipment such as the reformer, Cadillac or Wunda. Unlike high impact training sessions, the Pilates is soft for joints, which makes it suitable for people who recover injury or to face chronic pain, such as knee pain. If you want to try Pilates for knee pain, here are some exercises to start.
Pilates for knee pain: how does it help?
Doing pilates for knee pain can be beneficial because it helps strengthen the muscles surrounding the knee joint, in particular quadriceps, hamstrings and glutes. This results in better stability and better support. Pilates also emphasizes the alignment and activation of the appropriate heart, which relieves stress on the knees by distributing a weight more uniformly. The low impact nature of Pilates exercises minimizes the pressure on the joints while improving the flexibility and the amplitude of the movements. This further reduces pain and improves knee function, as noting a study published in the Journal of Pakistan Medical Association.
Essentially, Pilates creates a balanced and favorable muscle system that protects and stabilizes the knee, thereby reducing pain. Whether you have chronic knee pain or want to take preventive precautions, make pilates for knee pain can be a safe and effective technique to reduce discomfort.
Pilates for knee pain: 15 exercises to try
If you want to try Pilates for knee pain, start with these easy and effective training, as Dr. Vajjala Shravani, Pilates expert suggests.
1. leg circles (stretching to a single leg)
How to play: Lie on your back, a leg extended to the ceiling. Surround the leg slowly in both directions.
Advantage: Strengthens hip stabilizers and improves knee control.
2. Buttock bridges
How to play: Lie on your back with your knees folded and your feet flat. Lift the hips from the ground while tightening the glutes.
Advantage: Strengthens the glutes and the hamstrings, supporting the alignment of the knee.
3.
How to play: Lie on the side with your folded knees. Keep your feet together, lift the upper knee.
Advantage: Activates gluteus medius, which stabilizes the basin and reduces the knee tension.
4. The wall is
How to play: Slide a wall until the knees are at a comfortable angle. Hold on for 20 to 30 seconds.
Advantage: Construits resistance to no -knee tension quadriceps.
5. Side leg elevators
How to play: Lie on the side and lift the upper leg slowly.
Advantage: Strengthens hip abductors, promoting knee stability.
6. Heel heels
How to play: Lie on your back and slowly slide a heel to the glutes and back.
Advantage: Improves knee mobility and strengthens the hamstrings.
7. Ris to quadruped (donkey kicks)
How to play: On your hands and knees, lift a leg behind without arguing your back.
Advantage: Strengthens the glutes and reduces pressure on the knee joint.
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8. Sitting leg extensions
How to play: Sit up standing and extend one leg at a time.
Advantage: Target quadriceps, essential for knee support.
9. Standing hip kidnappings
How to play: Stand up and lift a leg on the side.
Advantage: Strengthens hip muscles, helping the alignment of the knee.
10. The calf raises
How to play: Hold on and lift your heels slowly, then lower.
Advantage: Helps strengthen the muscles of the calf, improve support for ankles and knees.
11. Step-up
How to play: Go on a low platform and go down slowly.
Advantage: Builds knee stability and functional strength.
12. ISCHIO-CURLS CURLS (using resistance strips)
How to play: Keep and fold the knee, bringing the heel to the glutes.
Advantage: Reinforces the hamstrings, essential for balanced knee mechanisms.
13. Modified squats
How to play: Perform shallow squats with feet with shoulder width.
Advantage: Strengthens quadriceps without deep knee bending.
14. Knee extensions with resistance strips
How to play: Only a strip of resistance and loop it around the ankle, then extend the knee.
Advantage: Strengthens muscles supporting the knee.
15. Pilates leg press (on the reformator)
How to play: Lying on the reformer, press the foot bar while keeping your knees soft.
Advantage: Built resistance to the lower body with a controlled movement of the knee.
Note: Do not forget to breathe deeply throughout each exercise and focus on the commitment of your basic muscles. Gradually progress and listen to your body.
Side effects of making it pilates for knee pain
Here are some of the potential side effects of Pilates practice for knee pain:
- Hyperextension of the knee during movements can worsen the pain. Always hold a micro-lumiage in the knee during exercises.
- Bad form may insist on the knee joint. Pilates must be performed under the direction of a qualified instructor.
- Progress too quickly without adequate muscle strength can cause new injuries. Start slowly and build gradually.
- People with ligament injury or severe arthritis should consult a healthcare professional before starting the Pilates.
If you feel one of these side effects, it is important to stop the exercise and consult a health professional.
Related FAQ
Are there pilates exercises to avoid with knee pain?
Strong impact exercises, deep squats and movements that cause pain should be avoided. A qualified instructor can help modify exercises according to individual needs.
Is Pilates better than yoga for knee pain?
Both can be beneficial. It often depends on the individual. Pilates tends to put a very great emphasis on the strengthening of the trunk muscles, which support the whole body, where yoga can focus more on flexibility. Both have a low impact.
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